Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (2024)

Disclaimer: This content contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. For more information, please see my disclosure.

17K Shares

Inside: A huge list of lectin free recipes for anyone starting a Plant Paradox Diet.

When I first started my journey towards a lectin free diet, as proposed in Dr. Gundry’s Plant Paradox, I was excited that I had found a way to keep my autoimmune issues in check, but totally overwhelmed by what I should and should not be eating. I faithfully followed the recipes and suggestions as outlined in his book, and as I grew more confident in identifying which foods were best suited for my body, I started creating and collecting lectin free recipes to expand the foods I was able to eat.

Because phase 1 of the diet is only 3 days and outlined very well in the book as well as online, the recipes I’m sharing today are phase 2 compliant, with any phase 3 items clearly noted. I’m hoping that by sharing this collection of lectin free recipes to get you started, you’ll be able to have a great foundation to start experimenting with recipes of your own. Have any great recipes to share? Leave a comment and let me know!

Lectin Free Breakfast Ideas

Eggs are a pretty easy lectin free breakfast option, especially if you scramble them with some veggies.

If you’re looking for some eggless lectin free breakfast ideas, check out this list of five fun options!

Breakfast muffins – Dr. Gundry shares this awesome recipe for his orange cranberry breakfast muffins. These are SO good!

If you don’t want to make an entire batch, try one of these “muffin in a mug“ recipes!

A great savory breakfast option to try would be Dr. Gundry’s “egg sausage“ muffins.

Lectin Free Pasta and Noodles

Lectin free pasta and noodles were one of the first things I wanted to master.

I knew how much I loved pasta and wanted to make sure I could make some great lectin free noodles and lectin free pasta substitutes for all of our favorite family dishes.

Budget Friendly Lectin Free Meal Ideas

Many of the ingredients listed in lectin free recipes can be very expensive. Almond flour, monkfruit sweetener, and good quality olive oils are much more expensive than their less healthy counterparts. Eating a Plant Paradox based lectin free diet can take a toll on anyone’s budget!

I wanted to put together some meal ideas that are a little easier on your wallet.

Omelets aren’t just for breakfast! Eggs are hearty, nutritious and easy on the budget. With endless filling ideas, you can switch it up and eat them regularly without getting bored. I love to serve omelets for dinner with a nice side of dressed greens. One of our favorite omelets is this spanakopita omelet!

Egg Roll in a Bowl – this easy and tasty recipe straight from Dr. Gundry is both delicious AND affordable! All the flavor of a traditional egg roll and none of the garbage. Sign me up!

Sheet Pan Roasted Veggies – I love tossing seasonal vegetables in some olive oil, salt, and fresh herbs and roasting them to perfection in a sheet pan. These are great on their own, or topped with some runny eggs or leftover chicken or beef. Here’s a great recipe to get you started.

Sweet Potato Noodles – You can find sweet potato noodles at local Asian markets for pretty cheap. Sometimes referred to as “glass noodles,” these are a great alternative to more expensive almond flour or shirataki noodle options.

Curried Vegetable Soup – This is another easy recipe that makes a big batch that you can eat during the week. Just take your favorite veggies (cauliflower and sweet potato are my favorites for this), cut into chunks, saute in a bit of olive oil, and then simmer with a can of coconut milk and some curry seasoning.Thin with some broth or water if needed.

Lectin Free Bread Recipes

One thing many people search for is a good quality lectin free bread alternative. Here are some of my favorite lectin free recipes to try:

Lectin Free Snack Recipes

These are some of my favorite sweet and salty lectin free snack recipes. My cravings run on the savory and salty side, and my husband’s on the sweet side, so I’m including both!

Spicy baked sweet potato fries are a great snack or side dish!

These Brussels sprouts are delicious and super easy to make!

I also love these 3 ingredient lectin free crackers – easy to whip up and SO good they never last long in my house.

Another great lectin free recipe to try with very simple ingredients – sea salt and lime spinach chips.

If you love avocado as much as my family, you’ll want to sample these delicious avocado chips!(To keep this recipe Plant Paradox compliant, just make sure you’re using a good quality parmigiano-reggiano cheese instead of the parmesan called for in the recipe.

If you’re a fan of Mexican food and want some delicious guacamole, check out Dr. Gundry’s awesome guacamole in lettuce boats!

My family also loves to snack on these yummy vegan buffalo “wings” – perfect when you’re watching the big game!

If you’re looking for some sweet lectin free snacks, check out this list!

If you’re short on time, please know you can also buy some lectin free snacks.

Ready To Eat Lectin Free Snacks – No Cooking Required

Mission Meats Snack Meat Sticks– No filler, gluten, sugar, or junk. Great to take on the road

Simple Mills Almond Flour Crackers – If you don’t have time to bake your own – these are great to have on hand!

Cassava Strips – These are a great chip alternative. Great for dipping into your favorite lectin free dips.

Plaintain Chips – Another great chip option!

And of course, I wanted to share some great lectin free dessert recipes! Once you get familiar with baking with compliant grain-free flours, you’ll have fun experimenting and creating your own treats, but here are some great recipes to get you started!

Lectin Free Dessert Recipes

I love these chocolate chip almond flour cookies!

Dr. Gundry’s Lectin free chocolate cake recipe

Dr. Gundry’s homemade ice cream recipe

Lectin Free Mama’s strawberry shortcake recipe

Extra Dark Avocado Hazelnut Brownies

I hope you enjoyed this list of lectin free recipes to get you started on your Plant Paradox journey.

If you have a great recipe for me to add to this list, leave a comment and let me know. Here’s to your health!

pin me!

17K Shares

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (2024)

FAQs

What are the cons of a lectin-free diet? ›

May be hard to consume enough key nutrients: Going without lectins might mean going without certain key nutrients, too. Curating a well-rounded diet with plenty of fiber is especially tough when you can't eat grains or legumes, as is getting plenty of antioxidants when fruits are off the menu.

Discover More Details ›

What are the symptoms of too much lectin? ›

Certain types of lectin may bind with the walls of your digestive system which can lead to serious problems. Eating one particular lectin, phytohemagglutinin, can lead to severe abdominal pain, vomiting, and diarrhea. Some proponents of lectin-free diets claim that lectins can cause symptoms of auto-immune disorders.

Is there evidence for lectin-free diet? ›

People who advocate a lectin-free diet often claim that it can improve overall health and help reduce body weight. However, no evidence supports the exclusion of lectins from the diet. A person should only make major changes to their diet following recommendations from their doctor.

Tell Me More ›

What is a list of food without lectins? ›

Food with less or no lectins are meats (grass-fed), fish, seafood, poultry, meat without soy, sheep and dairy products, cruciferous veggies, avocado, celery, and broccoli, sweet potatoes, and nuts and seeds.

Discover More ›

Do lectins really cause leaky gut? ›

While the function of lectins within the body is a point of controversy, with some experts claiming lectins can potentially cause adverse health effects like leaky gut and autoimmune issues, lectin-containing foods have important health benefits.

Read On ›

Do lectins destroy your gut? ›

Research suggests that plant lectins could even have a role in cancer therapy ( 3 ). However, eating large amounts of certain types of lectins can damage the gut wall.

Discover More Details ›

What are the worst lectin foods? ›

Some foods that contain higher amounts of lectins include beans, peanuts, lentils, tomatoes, potatoes, eggplant, fruits, and wheat and other grains.

Read The Full Story ›

Are eggs high in lectin? ›

Eggs are not full of lectins. Chickens raised on pasture and not fed grains or soy produce eggs that contain little to no lectins. How do lectins work? Lectins are proteins found in plants that can bind to carbohydrates.

Read The Full Story ›

What foods are the highest in lectins? ›

Lectins tend to be highest in raw legumes—such as peas, beans, lentils, soybeans and peanuts—and in whole grains such as wheat.

Learn More ›

How do you fix lectin intolerance? ›

What to do if you're sensitive to lectins

Soak, ferment, sprout and/or thoroughly cook lectin-rich grains, legumes, and seeds. ...
Peel and/or de-seed lectin-rich vegetables, such as tomatoes, cucumbers, peppers, and white potatoes.
Try reducing the amount and frequency of lectin-rich foods in your diet.

Keep Reading ›

How do you get fiber on a lectin-free diet? ›

Make sure to either eat enough fruits and vegetables or take a fiber supplement to compensate. Here are some tips to remember when following the lectin-free diet: Soaking and boiling beans reduce their lectin content. Fermenting or sprouting grains and beans can also help reduce their lectin content.

Know More ›

What is Dr. Gundry's one superfood? ›

It's no secret that Dr. Gundry advocates for gut health, and recommends that you do everything you can to boost your microbiome. For that reason prebiotic fiber, which supports healthy gut flora, is the number one superfood that you should consume every day.

What fruit does Dr. Gundry say to eat? ›

Gundry also recommends some fruits that are always in season, including bananas, mangoes, papayas, and avocados. Next, Dr. Gundry provides foods that should be consumed infrequently, including milk and alcohol. He recommends consuming Southern European cow, goat, sheep, and buffalo milk.

Explore More ›

Are blueberries high in lectins? ›

Are blueberries lectin-free? Yes, blueberries are lectin-free and some of the best fruits you can have on a low-lectin diet. Wild blueberries are the best because they are lower in sugar and more nutritious.

Learn More ›

Why are lectins not good for you? ›

The Problem With Lectins

They contain phytohaemagglutinin, a type of lectin that can cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, and diarrhea. [2] Milder side effects include bloating and gas.

Discover More Details ›

Why do people avoid lectins? ›

That said, animal studies suggest that lectins may be an antinutrient, meaning that they can interfere with how well your body absorbs nutrients from food. Lectins might also negatively affect people with digestive sensitivities or a tendency to experience gastrointestinal distress.

Learn More Now ›

Who should avoid lectins? ›

Why might someone want to reduce the amount of lectin they eat? The body produces enzymes that break down some lectins naturally. But others may still be harmful to people who have certain food sensitivities or autoimmune disorders, such as Celiac disease.

What does lectin do to the body? ›

Lectins play a role in regulating the immune system, and making sure cells function normally. Many lectin-rich foods are also good sources of B vitamins, mineral, protein, fiber, and healthy fats. So, as long as you don't have a sensitivity, the benefits of eating lectin-rich food likely outweigh the potential harm.

Discover More Details ›